MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

New South Wales Crowned Fittest State In Australia... Just

New South Wales Crowned Fittest State In Australia... Just

'I Did 25 Burpees Every Day For A Month - Here's What I Learned'

'I Did 25 Burpees Every Day For A Month - Here's What I Learned'

Study Finds Guys Who Exercise More Have Healthier Sperm

Study Finds Guys Who Exercise More Have Healthier Sperm

Meet The Man Behind Michael B. Jordan's Body Transformations

Meet The Man Behind Michael B. Jordan's Body Transformations

{headline}

{headline}

Why James Smith Is The "Gordon Ramsay Of The Fitness World"

Why James Smith Is The "Gordon Ramsay Of The Fitness World"

People Who've Lost Weight Share Their Most Underrated Tips

People Who've Lost Weight Share Their Most Underrated Tips

Celebrity Trainer Suggests You Should Eat A Donut Before A Workout

Celebrity Trainer Suggests You Should Eat A Donut Before A Workout

{headline}

{headline}

3 Ab Exercises That Will Blast Your Core

3 Ab Exercises That Will Blast Your Core

Coffee Vs Pre-Workout Supplement: Which Is Better To Take Before Exercise?

Coffee Vs Pre-Workout Supplement: Which Is Better To Take Before Exercise?

Get Lean, Get Strong, Get Endurance: How To Train According To Your Goals

Get Lean, Get Strong, Get Endurance: How To Train According To Your Goals

How To Do A Kettlebell Deadlift

How To Do A Kettlebell Deadlift

The 5 Activewear Trends That You'll See Everywhere In The Next 12 Months

The 5 Activewear Trends That You'll See Everywhere In The Next 12 Months

How To Tell If You're Lifting Too Light In The Gym

How To Tell If You're Lifting Too Light In The Gym

5 Ways To Get Rid Of Back Pain Once And For All

5 Ways To Get Rid Of Back Pain Once And For All

  1. Home
  2. Fitness

4 Exercises Personal Trainers Hate

Not all exercises are created the same – these are especially risky and ineffective - by Michael Easter
  • 03 Apr 2017
4 Exercises Personal Trainers Hate

It doesn’t matter how much you can lift or how long you’ve been lifting - one bad move can still land you on the disabled list.

“Some of the most popular exercises out there are also among the most dangerous and ineffective,”  says Mike Boyle, owner of Mike Boyle Strength and Conditioning.

Purge these body breakers from your routine before they stall your progress - or send you to the sidelines.

...

DITCH IT: Kipping Pullup

This move adds momentum-generating hip thrusts to the standard pullup and is a favorite of extreme-workout programs.

It’s also good for guys who struggle with the classic exercise.

“It's a simple way to do more reps,”  says Boyle, “but each one violently pulls your shoulder joints, which are among the most delicate in your body.”

DO IT: Chinup

Most men are able to complete more chinups than pullups - that’s because the underhand grip allows the biceps to participate more in the exercise.

Grab a chinup bar using a shoulder-width, underhand grip, and hang at arm’s length. Cross your ankles behind you. Pull your chest to the bar, pause, and return to a dead hang with your arms fully extended.

...

DITCH IT: Dip

Performed correctly, this exercise is an excellent muscle builder.

“But perfectly executed dips are like unicorns,”says Boyle. “They’re talked about but never seen.”

And shoddy dips—done with flared elbows and a vertical torso—increase the strain on your rotator cuffs, which are the most vulnerable components of your shoulders.

DO IT: Close-Hands Pushup

“Most guys do dips to hit their chest and triceps,”  Boyle says. “A close-hands pushup provides the same benefits without the risks.” 

Assume a pushup position with your hands directly under your shoulders. Keep your elbows tucked against your sides as you lower your body until your chest nearly touches the floor. Pause, and push back up explosively.

...

DITCH IT: 45-Degree Leg Press

“This exercise forces your back into a rounded position and compresses your spine,” says Craig Ballantyne, author of Turbulence Training. “That can cause a herniated disk.”

Plus, the move doesn’t engage your core or stabilising muscles, so any gains from it won’t translate well beyond the gym.

DO IT: Dumbbell Bulgarian Split Squat

“This exercise is much closer to real-world movements,” says Ballantyne, “and it hits your core and tests your balance.”

Holding a pair of dumbbells at arm’s length next to your sides (palms in), place the top of one foot on a bench behind you. Lower your body as far as you can.

Pause, and return to the starting position. Do the same number of reps on each side.

...

DITCH IT: Bodybuilder Bench Press

Bodybuilders and many gym rats flare their elbows to focus more weight on (and trigger more growth in) their pecs.

The problem is, that also increases the stress on their rotator cuffs, says Ballantyne.

DO IT: Powerlifting Bench Press

Powerlifters focus on moving as much weight as possible. To do that, they leverage as many muscles as they can by keeping their elbows close to their sides.

“That also minimizes shoulder strain,” says Ballantyne. Hold a barbell using an overhand grip that's slightly beyond shoulder width. Keep your elbows tucked as you lower the bar to just below your nipples.

This article was originally published on MensHealth.com

  • Fitness
  • Exercise

Subscribe Now-6 Issues just $36.99

Subscribe Now
Subscribe Now

Subscribe Now-6 Issues just $36.99

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

New South Wales Crowned Fittest State In Australia... Just

New South Wales Crowned Fittest State In Australia... Just

'I Did 25 Burpees Every Day For A Month - Here's What I Learned'

'I Did 25 Burpees Every Day For A Month - Here's What I Learned'

Study Finds Guys Who Exercise More Have Healthier Sperm

Study Finds Guys Who Exercise More Have Healthier Sperm

Meet The Man Behind Michael B. Jordan's Body Transformations

Meet The Man Behind Michael B. Jordan's Body Transformations

{headline}

{headline}

Why James Smith Is The "Gordon Ramsay Of The Fitness World"

Why James Smith Is The "Gordon Ramsay Of The Fitness World"

People Who've Lost Weight Share Their Most Underrated Tips

People Who've Lost Weight Share Their Most Underrated Tips

Celebrity Trainer Suggests You Should Eat A Donut Before A Workout

Celebrity Trainer Suggests You Should Eat A Donut Before A Workout

{headline}

{headline}

3 Ab Exercises That Will Blast Your Core

3 Ab Exercises That Will Blast Your Core

Coffee Vs Pre-Workout Supplement: Which Is Better To Take Before Exercise?

Coffee Vs Pre-Workout Supplement: Which Is Better To Take Before Exercise?

Get Lean, Get Strong, Get Endurance: How To Train According To Your Goals

Get Lean, Get Strong, Get Endurance: How To Train According To Your Goals

How To Do A Kettlebell Deadlift

How To Do A Kettlebell Deadlift

The 5 Activewear Trends That You'll See Everywhere In The Next 12 Months

The 5 Activewear Trends That You'll See Everywhere In The Next 12 Months

How To Tell If You're Lifting Too Light In The Gym

How To Tell If You're Lifting Too Light In The Gym

5 Ways To Get Rid Of Back Pain Once And For All

5 Ways To Get Rid Of Back Pain Once And For All

MensHealth
  • About Us
  • Contact Us
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-6 Issues just $36.99

Shop This Offer
Subscribe Now